Superfoods You Need To Try With Their Recepie

Have you heard about Superfood? What is Superfood?

Let me answer your questions .

Super foods are nutrients powerhouses that pack large doses of antioxidants, poly phenol, vitamins and minerals .

Some of  the Super food contains surprisingly added protein & fiber also. Eating them may reduce the risk of chronic diseases, and also prepares body to fight against deficiencies and helps to live longer healthier life.

Let’s start a series on Super Foods.

Tomato
We all know that tomato is our all time favorite veg , but you ll be surprise that it comes in berry fruit family. Tomatoes are a rich source of vitamins A and C , folic acid and antioxidants, including  lycopene, choline. Here I want to share some important benefits of tomato.

Diabetes can be control by Tomatoes-

Alpha-lipoic acid helps the body to convert glucose into energy. Some evidence suggests that alpha-lipoic acid can aid in blood glucose control, improve vasodilation and protect against retinopathy in people with diabetes.

It contain high fiber which control Insulin Resistance.

A tomato-rich diet may reduce breast cancer risk, study shows.

Risk of breast cancer for postmenopausal women may reduce with a tomato-rich diet, after a study showed the diet increased levels of adiponectin – a fat and blood sugar regulator.

Tomato can be helpful for Heart Patients

Tomato contain high potassium level & low sodium level which cause vasodilation effect. Research shows having those who drank tomato juice four times a week for 2 months had significant improvements in inflammation status and endothelial dysfunction. Which reduce 20% risk of dying with high BP.

Tomato is good for constipation

It has been known to prevent constipation, especially when blended with spinach or carrot juice. The mixture activates the liver and contains a great deal of fiber, both effective for preventing constipation.

Tomato can be given in stomach infection

Tomato juice is also a natural antiseptic and can prevent diarrhea and common infections.

Tomato gives strong bones

We always think only  milk and  dairy foods can give healthy bones, but you will be surprise that tomatoes can also be helpful for strong bones. It contain vitamin K, one of the most important vitamins associated with bone health. Vitamin K activates osteocalcin, which is responsible for anchoring calcium inside of bones.

Tomato gives glowing skin & shiny hairs

Tomato juice consumption also affect the exterior of your body. Drinking tomato juice on a regular basis improves the health of your skin because it contain good amount of water & Vit.C. Studies in which participants drank two servings of tomato juice per day showed a reduction in acne because of its detoxifying property, Tomato juice also reduce ARMD (Age Related Muscular Degeneration.)

Tomato work as an astringent so you can use in face pack for daily use.

Vitamin K  in tomato promotes healthy hair growth. Many people also notice their hair is stronger and shinier when they begin drinking tomato juice.

Tomatoes can also D-Stress You

It contain high amount of folic acid which indirectly increase your Serotin level , & gives you feel good factor .

Tomato can be helpful in pregnancy

Tomatoes are a source of vitamin C, one of the many essential nutrients you need during pregnancy to keep yourself and your baby healthy.

Tomatoes contain high amounts of lycopene, an antioxidant that can protect against cell damage

Folic acid in tomato also protect against neural tube defects in infant.

How to use:

  • As Salad
  • Tomato Puree
  • Sun Dried
  • Soup
  • Detox juice with cucumber
  • Salsa
  • Sandwich
  • Tomato omelet

Recipe with Tomato

Detox Tomato Smoothie

Prep time:  5 mins

Cook time:  0 mins

Total time:  5 mins

Serves: 4

 

Ingredients

  • 4 big Tomatoes
  • 2 Cucumber
  • 10 leaves Tulsi
  • 5 leaves curry leaves
  • 2 cup coconut water
  • 1 cup Parsley
  • ½ tsp lemon juice
  • Rock salt to taste

Instructions

  1. Mix all the ingreedients in Grinder & grind it well.
  2. Pour in glass
  3. Decorate it with tomato slice
  4. Drink , Enjoy ,Detox & feel lighter.

 

  Chia Seeds

Chia seeds are my favorite super food because as a SuperMom it gives me almost all nutrients in small portion .

It contain good quality of plant protein ,Ca, Potassium ,niacin Zinc,Iron,fiber,Omega3&6,& Vitamins. What else you need in Superfood. Top of that , It has unique quality of absorbing extra water & hold with it for longer time which gives you fullness.

Let see Why Chia is very close to my heart-

Chia calls Runner’s food

In ancient time chia was given to warriors for instant energy & strength .Then it was very commonly given to Runners before any sports. It soaks water & makes you more hydrated & energetic for longer time.

Chia helps in weight loss

Due to The High Fiber and Protein Content, Chia Seeds Should be Able to help You Lose Weight. Many health experts believe that chia seeds can help with weight loss. The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.

Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings. Which helps in weight loss.

Chia work as Anti-aging Agent

Omega-3 found in chia can potentially provide a number of beneficial effects for the skin, including protection of the top skin layer and promotion of wound healing, among others. Antioxidants will also helps in prevention of wrinkles.

Good amount of protein helps in new tissue building. It also  gives good hydration to your glowing skin.

Chia gives good bone structure

With Calcium chia also contains Boron which is most helpful nutrient to absorbtion of Ca , Mg ,Ph & Mn. All these together gives good strength to our bones.

Chia has magical effect on Diabetes

Chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meal. After taking chia on the daily basis for a month can reduce blood sugar level by 30%-50%.

Chia is a Pregnancy Food

In Maharashtra most of the families  are giving chia laddos after delivery. During pregnancy also they give soaked chia with milk.  Even in my pregnancy my maharashtran neighbor gave me chia laddos  to eat. Trust me it gave me good energy  & stamina for normal delivery. It also provide most of the important nutrients which require during pregnancy.

How to use :

As my favorite Rose falooda

  • As Raita
  • As Kheer
  • Fruit Smoothie
  • Sprinkle on salads
  • As detox drink added with rock salt, lemon ,water &

Recipe with Chia seeds

Apple dressing Chia Oatmeal

Prep time:  5 mins

Cook time:  5 mins

Total time:  10 mins

Serves: 4

Ingredients

  • ¼ cup Chia Seeds
  • 4 cups Almond Milk
  • 2 teaspoons Cinnamon
  • ½ cup Rolled Oats
  • 3 Apples (cored and diced)
  • Maple Syrup or Raw Honey (to taste)

Instructions

  1. In a medium pot bring the chia seeds, cinnamon, almond milk, and oats to a boil
  2. Cook until the chia thickens the liquid, and the oats soften, about 2-3 minutes
  3. Stir in the apples
  4. Dish up and serve drizzled with maple or honey
  5. Enjoy!!

One comment

  1. Wonderful diet plans n tips given by Nisha have immensely helped me to rejuvenate my diet with a healthier and happier wieght loss.
    Wish u good luck

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